Seven ways to calm anxiety without the use of medication
Everyone deals with anxiety now and then, some more than others. Maybe you’re the uptight, fearful type who gets anxious about a lot. Whether it’s social interactions, the future, or a dental appointment, you worry and fret over every little thing. Well, join the crowd. Millions of people around the world take medication to help ease their mind. While some people have a diagnosed anxiety disorder that requires the assistance of medication and therapy, others are able to carry on with normal life despite their anxiety.
For those looking for relief from their anxiety but who aren’t ready to turn to medication, here are seven ways to calm your troubled mind the natural way.
1. Herbal Remedies
Many people turn to herbal remedies as a first line of treatment for anxiety. Some come with side effects or interact with certain medications, so talk with your doctor before taking herbs. Also, never drink alcohol while taking herbal supplements as liver damage may occur.
Chamomile, valerian, kava, passionflower, lemon balm, and lavender are all known for their anxiety-relieving effects.
2. Relaxation Techniques
Whether finding some relaxation in the moment when needed or scheduled as part of your regular routine, relaxation techniques prove highly effective at relieving tension and stress. Think of what helps you relax and make it your go-to coping strategy when anxiety hits. This could be performing deep breathing exercises, taking a walk, getting out in nature, practicing yoga, meditating, or taking a hot bath.
One of the best ways to keep anxiety at bay is regular exercise. Exercise is not only good for your physical health, but your mental health as well. It may be the last thing you feel like doing, but you won’t regret it. Whatever form of exercise you choose to do, whether walking, jogging, weight lifting swimming, or skiing, it will help take your mind off your troubles, release feel-good endorphins, and boost your self-confidence.
When your family or friends aren’t equipped to help you overcome your anxiety and other natural remedies aren’t doing the trick, it may be time to talk with a professional therapist. Cognitive behavioral therapy is the most common method of therapy for people dealing with anxiety. Years of training have prepared counselors to help you change negative thought patterns so you can face the stress of life with the necessary tools and confidence.
5. Essential Oils
Whether you diffuse them in the air to breathe or rub them on your skin to be absorbed, essential oils are another natural method for calming anxiety, reducing restlessness, and improving sleep. A few of the most popular essential oils for anxiety include lavender, Roman chamomile, frankincense, rose, ylang ylang, and vetiver.
Studies show a lack of certain neurotransmitters or vitamins and minerals in your diet may contribute to anxiety. For this reason, some people turn to supplements for relief. A few of the supplements recommended for anxiety include GABA, magnesium, vitamin B, and 5-HTP.
7. Stay in the Moment
Many anxious thoughts have to do with fears of the future. You fear what you can’t control—whether that’s suffering embarrassment, getting sick, or undergoing a medical procedure. One remedy for anxiety is to stay in the moment. Take your mind off your anxieties and focus on your five senses right now. What do you hear, see, smell, taste, and feel? Distraction is a great way to reduce anxiety.